Comparing Nutrients in 500 calories Potato Skin VS Stir-Fried White Mushrooms

Weight per 500 calories

• Potato Skin: 862g
• Stir-Fried White Mushrooms: 1923g

Potato Skin has 2.2 times more energy per 100g than Stir-Fried White Mushrooms. It has low energy density when compared to other foods. Stir-Fried White Mushrooms having very low energy density.

Discover which food has more nutrients per 500 calories - Potato Skin or Stir-Fried White Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Potato Skin	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	6.54% 6.35g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.62% 0.28g	18% 3.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.5% 107g	59.8% 77.7g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	56.7% 21.6g	91% 34.6g	38g per day for Men 19-50 years
Protein	39.6% 22g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	685% 8.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	479% 76.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	558% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	62% 0.81mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	36.6% 147μg	96% 385μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	109% 98mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	25.6% 154IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	26% 259mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	405% 3.65mg	622% 5.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	349% 28mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	50.4% 212mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	39.3% 0.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	46.8% 328mg	288% 2019mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	224% 7615mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	486% 267μg	55μg per day for Men 19-50 years
Sodium	5.75% 86.2mg	15.4% 231mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	100% 11mg	11mg per day for Men 19-50 years
Water	19.4% 718g	47.3% 1752g	3700g per day for Men 19-50 years

Potato Skin VS Stir-Fried White Mushrooms Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Potato Skin or Stir-Fried White Mushrooms?

Lets compare vitamin content per 500 calories of Potato Skin vs Stir-Fried White Mushrooms:

• 500 calories of Potato Skin have 2.6 times more Vitamin B6 and more Vitamin C than Stir-Fried White Mushrooms.
• While 500 kcal of Stir-Fried White Mushrooms contain 10.2 times more Vitamin B1, 27.2 times more Vitamin B2, 8.6 times more Vitamin B3, 10.7 times more Vitamin B5, 2.6 times more Vitamin B9 and more Vitamin D than Raw Potato Skin.
• 500 calories of Potato Skin have insufficient amounts of Vitamin D
• 500 calories of Stir-Fried White Mushrooms have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Potato Skin vs Stir-Fried White Mushrooms:

• 500 calories of Potato Skin have 3.4 times more Calcium, 5.8 times more Iron and 5.7 times more Manganese than Stir-Fried White Mushrooms.
• While 500 kcal of Stir-Fried White Mushrooms contain 1.5 times more Copper, 6.2 times more Phosphorus, 2.1 times more Potassium, 103.4 times more Selenium, 2.7 times more Sodium, 3.6 times more Zinc and 2.4 times more Water than Raw Potato Skin.
• Both Potato Skin and Stir-Fried White Mushrooms contain similar levels of Magnesium per 500 calories.
• 500 calories of Potato Skin lack sufficient amounts of Selenium
• 500 calories of Stir-Fried White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Potato Skin have 1.4 times more Carbohydrate than Stir-Fried White Mushrooms.
• While 500 kcal of Stir-Fried White Mushrooms contain 11.2 times more Omega 6, 1.6 times more Fiber and 3.1 times more Protein than Raw Potato Skin.
• Both Potato Skin and Stir-Fried White Mushrooms offer comparable quantities of Energy per 500 calories.
• 500 calories of Potato Skin provide inadequate amounts of Omega 6
• Both Raw Potato Skin as well as Stir-Fried White Mushrooms provide inadequate amounts of Omega 3 in 500 calories.